**Marcus's HIT Dungeon**

[Capebuffalo]

Morning guys and ladies!!! Went and hammered out shoulders and arms!!! Delts are coming in nicely! I am finally seeing the look I want to see!

Thanks to Cape for suggesting carb cycling! It really works for my body! I am slowly cutting fat or faster cutting (not on purpose). It's really fun to see muscles pop out.

I can see abs too!!! Loving it!!!

Can't wait to cut more! I am going 21 days and see what happens! I think this will be a way of life for me every couple months.




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Damn girl. Looking great

[Capebuffalo]

Damn Cape! Shaping up nicely. Really great veins


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Thanks D. I'm up 6lbs but feel like I look smaller. Idk.

[AKD_FitChick]

Damn girl. Looking great

Thanks so much Cape for everything!!! You have helped so much along this ride!

Been at this weight lifting thing for years but I swear joining this forum has changed my life in lifting!!! You were the person that got me to the dark side, lol. I will make you proud, you turned me to the dungeon!




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[Capebuffalo]

Morning guys & gals

Had a nice little two days off and today I'm hitting delts & traps I'm thinking or chest bis not sure I can do either then hit the opposite tomorrow! Strength is coming back
Shoulder smith press hit 275 last wk for 6ish
Incline smith press hit 285 for 7
CG smith bench hit 315 for 7-8 I believe
BB Bent over rows hit 275 8-10 pyramiding up to that weight

So today we shall see what I can do on either shoulder press(which is pre-exhausted and last) or on chest may do DB work on chest today tho

Nice pulls Nacho. I'm getting closer. I'm coming for you.

[AKD_FitChick]

You look Good! D . Great job girl.

Means so much! That's Clarky! Let's keep digging deep


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[clarky.]

Hi fellas/ladies, i did back and fucking destroyed it ohhhh i mean went to town on it the day as i never got any pain from my forearm. No idea why not as i did yesterday.

Wg pd's 3 sets drop 1 more. Overhand

Cg cable row 2 sets drop 2 more sets

Low hammer row 3 sets drop 1 more set



Rack pulls 3 sets just below the knee and no more



Straight arm pd's 2 light ish high rep sets

Done and destroyed.

[clarky.]

Aww aye and a ment to say, trying to reach up for the bar for wg pd's ohhhh dear god my chest is fried lol you should have seen the state of me.
Ppl thought it was sweat, it was fucking tears! I tell you tears! Then sqashed against the pad when doing hammer rows hahaha oh dear these are one pair of fried titties .

[clarky.]

AG, D did yous get them straps we talked about a wee while back ?.

[NACH3]

Morning guys and ladies!!! Went and hammered out shoulders and arms!!! Delts are coming in nicely! I am finally seeing the look I want to see!

Thanks to Cape for suggesting carb cycling! It really works for my body! I am slowly cutting fat or faster cutting (not on purpose). It's really fun to see muscles pop out.

I can see abs too!!! Loving it!!!

Can't wait to cut more! I am going 21 days and see what happens! I think this will be a way of life for me every couple months.




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Very Nice, D

[NACH3]

Nice pulls Nacho. I'm getting closer. I'm coming for you.

Come on my man makes everything a lot funner

PS aborted last lil cycle but started back so I'm sure those numbers are just under what I'll be hitting

[kelkel]

I'm up 6lbs but feel like I look smaller. Idk.

That's why we do this stuff right?

[kelkel]

these are one pair of fried titties .

Nice. I think.

[AKD_FitChick]

AG, D did yous get them straps we talked about a wee while back ?.

I did and they are way too big on my wee little wrists!


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[Capebuffalo]

Come on my man makes everything a lot funner

PS aborted last lil cycle but started back so I'm sure those numbers are just under what I'll be hitting

You are killing me on back. Shoulders and chest we are running tight.
I gotta row row row.

You get your phone situated? Same #?

[Capebuffalo]

That's why we do this stuff right?

I try to look bigger. Just not happening right now for some dang reason.

[almostgone]

AG, D did yous get them straps we talked about a wee while back ?.

Yes sir, the RDX figure 8 straps? I like them, just not using them right now since the left hand grip is weak. As soon as it returns to normal/close to normal I will be using them as needed for deads and rack pulls.
The gel insert the at goes across the back of the wrist makes them very comfortable! Also, no fiddling around wrapping the strap around the bar. Just in one loop of the strap, put strap under bar, pull the other side up and hand goes through the other loop.
Things are reasonably priced as well. Believe they cost less than my old APT Terminators that I purchased back in '05-ish?

[almostgone]

Morning guys and ladies!!! Went and hammered out shoulders and arms!!! Delts are coming in nicely! I am finally seeing the look I want to see!

Thanks to Cape for suggesting carb cycling! It really works for my body! I am slowly cutting fat or faster cutting (not on purpose). It's really fun to see muscles pop out.

I can see abs too!!! Loving it!!!

Can't wait to cut more! I am going 21 days and see what happens! I think this will be a way of life for me every couple months.




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F-in awesome! I don't mean the following in a disrespectful manner, but...... Giggitty!!


https://youtu.be/Tfi8fT9oHkQ

[NACH3]

Morning guys and ladies!!! Went and hammered out shoulders and arms!!! Delts are coming in nicely! I am finally seeing the look I want to see!

Thanks to Cape for suggesting carb cycling! It really works for my body! I am slowly cutting fat or faster cutting (not on purpose). It's really fun to see muscles pop out.

I can see abs too!!! Loving it!!!

Can't wait to cut more! I am going 21 days and see what happens! I think this will be a way of life for me every couple months.




Sent from my iPhone using Tapatalk

Very Nice, D

[songdog]

Damn girl. Looking great

She is killing it!

[songdog]

Good morning everyone yeah I am running late but just in time to see big D in beast mode looking real good their D congrats!

[NACH3]

You are killing me on back. Shoulders and chest we are running tight.
I gotta row row row.

You get your phone situated? Same #?

Nice... good stuff!

Yep same # gimmie a call or txt b/c my all of contacts haven't switched over wtf

[clarky.]

I did and they are way too big on my wee little wrists!


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Get someone with a sweing machine to make the loops smaller fir you D.

[AKD_FitChick]

F-in awesome! I don't mean the following in a disrespectful manner, but...... Giggitty!!


https://youtu.be/Tfi8fT9oHkQ

Awe thanks AG!!! Really appreciate that and you could never offend me


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[AKD_FitChick]

Good morning everyone yeah I am running late but just in time to see big D in beast mode looking real good their D congrats!

Awe you guys are the best!!! Trying to make the men of the dungeon proud.

Much appreciated Song!


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[DCI]

That was a heavy session.

Started with lat pull down to warm up and strech.

Then hit bb rows heavy and slow.

Single db rows

Then yates style pull downs

Then seated rows on the cable machine.

Then to finish hypers and abs home to eat and chill

Watching the wolf of wall street laughing my ass off.

[almostgone]

That was a heavy session.

Started with lat pull down to warm up and strech.

Then hit bb rows heavy and slow.

Single db rows

Then yates style pull downs

Then seated rows on the cable machine.

Then to finish hypers and abs home to eat and chill

Watching the wolf of wall street laughing my ass off.

That's a good movie! Full of laughs.

[clarky.]

Morning fellas/ladies, in bits this morning i think i'll have a rest day. Board out ma tits not being at work so will most likely go for a session later.

[DCI]

That's a good movie! Full of laughs.

I do enjoy it. I throw it on the background.

[hollowedzeus]

Morning everyone hope you are all well.
Legs for me today then off to work

[clarky.]

Just going to pick my mrs up for lunch then am going to do arms. Report back later.

[AKD_FitChick]

Happy Hump Day!

Morning all! Headed in for some quads!!! Hope everyone's morning is great.


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[songdog]

Good morning everyone hope everyone is having a great day!

[clarky.]

Hi fellas/ladies, i did tri's and some calfs. I started with bi's but the pain in the right bi was very sore so stopped.

Slight incling db skulls 3 sets

Dips 2 sets

Tri pd's 3 sets s bar

Behind head tri ex 3 sets v bar

One arm tri pd's 2 sets a side

Seated calf raises 5 sets, high reps for each set till i could do no more.

Done. You can see the difference in the size of my right bi compared to my left. ( front double bi peak)Pissed right off like, when it's better am going to have to do a few extra sets on the right.

[NACH3]

Hi fellas/ladies, i did tri's and some calfs. I started with bi's but the pain in the right bi was very sore so stopped.

Slight incling db skulls 3 sets

Dips 2 sets

Tri pd's 3 sets s bar

Behind head tri ex 3 sets v bar

One arm tri pd's 2 sets a side

Seated calf raises 5 sets, high reps for each set till i could do no more.

Done. You can see the difference in the size of my right bi compared to my left. ( front double bi peak)Pissed right off like, when it's better am going to have to do a few extra sets on the right.

Nice session big guy!

[clarky.]

Nice session big guy!

Thank you big guy, how you doing Nach ?.

[almostgone]

Hi fellas/ladies, i did tri's and some calfs. I started with bi's but the pain in the right bi was very sore so stopped.

Slight incling db skulls 3 sets

Dips 2 sets

Tri pd's 3 sets s bar

Behind head tri ex 3 sets v bar

One arm tri pd's 2 sets a side

Seated calf raises 5 sets, high reps for each set till i could do no more.

Done. You can see the difference in the size of my right bi compared to my left. ( front double bi peak)Pissed right off like, when it's better am going to have to do a few extra sets on the right.

Same here , but it's my left arm, Clarky. When the nerve got damaged, the biceps atrophied soooo f-in fast. Hasn't affected my triceps movements at all. Just shoulder, chest, and biceps work.

[almostgone]

Just finished up a looong shift. Headed home to eat and sleep. Chest is on the schedule for tonight. It will probably still be volume work, but the l. shoulder, biceps, forearm, and l. gripping strength are getting better.
Should be getting my labs back soon. I did the usual testing but added in an iron panel with total iron binding capacity and ferritin. Curious to see what my crazy blood is doing now.

[NACH3]

Thank you big guy, how you doing Nach ?.

Much better mate! Just concentrating on the new job(which is going great) and keeping clear from negativity and focusing on my lifts again! Thx for asking mate!

[DCI]

Traps and some arms tonight seen as I am on holidays tomorrow evening 0 gym will be done for 4 days.

Finally got my college timetable its very handy this semester.

[NACH3]

Delts - didn't have time for tris but will hit them later since I'm off today!
First day of second wk today I gotta pic I'll post after my w/o lmk what it is I need focusing on I know legs which I'm hitting tomorrow anyway need more thickness!

- seated side laterals heavy w/a burnout set at end
2w45s 8/6 TD

- front raises with short straight bar 8-12
1w DD

- rear delts lying facing incline elbows out
4w 10-15 w/60s 15sec in between working sets

- smith MP press
Got up to 285 for 4 not as many reps as I wanted but also went fasted
1w285/4 255/6 225/4 185/8

25min or less